Workout Description

Why This Workout Is Hard

This workout combines moderate-weight thrusters with high-skill double-unders under severe time pressure (30 seconds), repeated 20 times. The short time cap forces athletes to move fast when fatigued, making double-unders increasingly difficult. While individual elements aren't extreme, the combination of skill degradation under fatigue, time pressure, and high volume (20 rounds) with minimal rest creates significant challenge for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of double unders, thrusters, and burpees across 20 rounds will severely test muscular endurance in shoulders, legs, and core.
• Endurance (8/10): Twenty rounds with only 60 seconds rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (8/10): Thirty-second cap creates intense time pressure requiring rapid transitions and maximum cycling speed, especially during the burpee AMRAP portion.
• Power (7/10): Double unders require explosive calf and coordination power, while lateral burpees demand rapid explosive movement patterns for maximum reps.
• Strength (4/10): Moderate thruster load (75/55) provides some strength demand, but primary focus is on endurance rather than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility and ankle flexibility, while burpees demand basic hip and shoulder range of motion throughout movement patterns.

Movements

• Lateral Burpee
• Thruster
• Double-Under

Benchmark Notes

This is a 20-round interval workout with 30-second work periods and 60-second rest. Each round contains: 20 Double Unders (10 seconds), 5 Thrusters at 75/55 (10-12 seconds), then MAX Lateral Burpees for remaining 8-10 seconds. Double unders at 0.5 sec/rep = 10 seconds consistently. Thrusters at moderate load: 2-2.5 sec/rep fresh, but fatigue accumulates significantly over 20 rounds. Early rounds: 2 sec/rep (10 sec total), later rounds: 2.5+ sec/rep (12+ sec total). Lateral burpees are the scoring movement - athletes get 8-10 seconds per round early, decreasing to 6-8 seconds in later rounds due to thruster fatigue. Elite athletes maintain 2-2.5 burpees per round (40-50 total), intermediate athletes average 1.5-2 burpees per round (30-40 total), beginners manage 1-1.5 burpees per round (20-30 total). The 60-second rest allows partial recovery but cumulative fatigue builds significantly over 20 rounds. No direct anchor match, but this follows similar patterns to Fight Gone Bad intervals. Total rep calculation: 20 rounds × average burpees per round. L10: 25 burpees/round = 500 reps, L5: 17 burpees/round = 340 reps, L1: 9 burpees/round = 180 reps.

Modality Profile

Double-Under and Lateral Burpee are gymnastics movements (bodyweight coordination and bodyweight movement respectively), while Thruster is a weightlifting movement with external load. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.